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WOD ARCHIVE

  • 05/03/2013 WOD

    By admin | In WOD | on May 3, 2013

    Friday 05/03/2013 Strength/Gymnastics: 12 minute EMOM Even 0-2-4-6-8-10 4 Front Squats @ 75% 1 rep (no rack take first rep from the floor) Odd 1-3-5-7-9-11 5 Strict Chin Ups Use bands or ring rows as needed. Do weighted if possible WOD: Three Rounds for Time: 5 HSPU 10 Box Jump Over 30/24 15 V-Ups For […]

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  • 05/02/2013 WOD

    By admin | In WOD | on May 2, 2013

    Thursday 05/02/2013 Strength: Overhead Squat, 5×5 @ 75% 1RM OHS Lift every 2 minutes Ref 04/17/2013 WOD: Five Rounds for Time: Run 800m Rest 90 Seconds

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  • 05/01/2013 WOD

    By admin | In WOD | on May 1, 2013

    Wednesday 05/01/2013 Strength: Establish 1 rep max Deadlift WOD: AMRAP 10 5 Power Snatch @ 65% of 1 rep snatch 10 C2B Pull ups 15 Wall Ball 20/14

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  • 04/30/2013 WOD

    By admin | In WOD | on April 30, 2013

    Tuesday 04/30/2013 WOD: 10 Power Clean @ 70%20 Burpees30 Double Unders40 Box Jumps, 24/2050 KB Goblet Squats, 55/3540 Box Jumps, 24/2030 Double Unders20 Burpees10 Power Clean @ 70%

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  • 04/29/2013 WOD

    By admin | In WOD | on April 29, 2013

    Monday 04/29/2013 Gymnastics: 5 x max effort Pull Ups Pull every 2 minutes Oly: 8 minute EMOM 1 Snatch 1 Hang Snatch at 80% of 1 rep max WOD: 21-15-9 KB Swing 55/35 Walking Lunges (each leg)

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